wut?

OP what;s your current bf%?

Last assessment was 21/08/2013 at the end of my bulking period. I was at 24.4%.
Planning to do my assessment 1st Oct and every first of each month after that. Will update you again.

Breakfast : A bowl Corn Flakes + Full Cream Milk + 2 Chocolate Danish + 2 Nasi Lemak + 1 Venti Iced Caramel Machiatto
Brunch : 1 Banana
Lunch : Small portion rice + Grilled Salmon + Veggies
Post Workout : 2 scoop of protein shake
Dinner : Chicken Breasts + Veggies
Supper: 2 scoop lean protein shake

Monday (Chest & Arms) - 2 ½ Hours

Current Weight: 88.2kg

Warm-Up:
Stretching

4 Sets
• Barbell Bench Press (15X20kg, 12X30kg, 8X40kg, 6X25kg)
• Dumbbell Bench Press (10X20kg, 10X20kg, 10X25kg, 10X25kg)

5 Sets
• Inclined Barbell Bench Press (15X10kg, 12X20kg, 8X40kg, 6X50kg, 6X50kg)
• Inclined Dumbbell Bench Press (10X20kg, 10X20kg, 10X20kg, 10X20kg,, 10X20kg)

3 Sets
• Dumbbell Bent Arm Pullover (10X25kg, 10X25kg, 10X25kg)
• Dumbbell Straight Arm Triceps Extension (10X20kg, 10X20kg, 10X20kg)

Was a bit tired. Must be from work. Anyways. Did a 30 min cardio on the cross trainer.

This post has been edited by Far-KingOfSorts: Oct 1 2013, 08:05 AM

Decline for chest bro?

The gym i go to don't have decline
Just have to make due with whatever they have. haizzz..
Long time not hearing from u? How r u?

For 1 month ady that u didnt take ur dinner well and just have protein shake on ur dinner... so how its ur body progress until ?

issit effectiveness on ur losing BF ? mind to post any updated photo to compare that u post on 1st pages?

Did my assesment yesterday. My BF is currently at 21.1%. A good improvement

keep it on to be lean

Owh, so dips and cable kena kaw2 la...hhuhuhuh

still workout as normal, struggling to maintain my diet

Haha.. either that or aku g menumpang gym ko from time to time.

Breakfast : A bowl Corn Flakes + Full Cream Milk + 1 Chocolate Danish + 1 Nasi Lemak + 1 Venti Iced Caramel Machiatto
Brunch : 2 Banana + 1 Granola Bar
Lunch : Chicken Breast + Veggies
Post Workout : 2 scoop of protein shake
Dinner : Medium portion Rice + Beef + 1 egg
Supper: 2 scoop lean protein shake

Tuesday is Badminton Day!

This post has been edited by Far-KingOfSorts: Oct 2 2013, 09:17 AM

I don't really miss dinner. Sometime i take dinner but forgot to update the journal of what i ate. ahahah. Anyways. Will try to keep the journal as updated as possible

hehe , its ok... i also dont eat much on dinner because wanna lower down my BF.

Rawang bro...jauh dengan ko

Xde la jauh pun. Aku slalu g sg Buloh beli pokok. hahaah. Kalau aku g pun weekends ler...

Breakfast : Coco Crunch breakfast serial + low fat milk + 1 Nasi Lemak + 1 Chocolate Danish + Starbucks Venti
Iced Caramel Machiatto + 1 Banana
Brunch : 1 Granola Bar + 1 Banana
Lunch : Grilled Salmon + Veggies + Roasted Beef
Post Workout : 2 scoop protein shake
Dinner : 1 Grilled Fish + 1 Grilled Chicken + 1 Grilled Lamb + Tomatoes & veggies + 1 Banana Milkshake
Suppper: 2 scoop protein shake

Wednesday (Shoulder & Back & Arms) - 2 ½ Hours

Weight : 87.5kg

Warm-Up:
Stretching


4 Sets
• Machine Shoulder Press (10X40kg, 10X60kg, 10X70kg, 10X80kg)
• Barbell Upright Row (10X20kg, 10X20kg, 10X25kg, 10X25kg)

3 Sets
• Dumbbell Front Raise Wheel Twists (20X15kg, 20X15kg, 20X15kg)
• Dumbbell Standing Fly (10X15kg, 10X15kg, 10X15kg)

3 Sets
• Dumbbell Kneeling One Arm Row (10X20kg, 10X25kg, 10X25kg)
• Barbell Shoulder Shrug (10X20kg, 10X25kg, 10X25kg)

3 Sets
• Machine Pulley (10X40kg, 10X55kg, 10X45kg)
• Machine Deltoid Row (10X60kg, 10X70kg, 10X65kg)

2 Sets
• Running the Rail (12X15kg, 10X17.5kg, 8X20kg, 6X22.5kg, 4X25kg) -> set #1
(4X25kg, 6X22.5kg, 8X20kg, 10X17.5kg, 12X15kg) -> set #2

30 minutes cardio on the cross trainer.

This post has been edited by Far-KingOfSorts: Oct 3 2013, 08:02 AM

Breakfast :1 bowl of Corn Flakes + low fat milk + 1 Nasi Lemak + 1 Chocolate Danish + Starbucks Venti
Iced Caramel Machiatto + 1 Banana
Brunch : 1 granola bar
Lunch : 1 Grilled Chicken + 1 Grilled Lamb
Post Workout : 2 scoop protein shake
Dinner : Chicken breast & Veggies
Suppper: 2 scoop protein shake

Thursday (Core & Legs) - 2 ½ Hours Had to cancel. Had a lot of work

Weight : 88.5kg


This post has been edited by Far-KingOfSorts: Oct 4 2013, 08:03 AM

Cannot miss leg day again !!!! must GO!!!

Breakfast :1 bowl of Coco Crunch + low fat milk + 1 Nasi Lemak + 1 Chocolate Danish + Starbucks Venti
Iced Caramel Machiatto + 1 Banana
Brunch : 1 Banana + 1 Granola Bar
Lunch : 1 Grilled Chicken + 1 Grilled Lamb
Post Workout : 2 scoop protein shake
Dinner : Grilled Chicken Breasts + Veggies
Suppper: 2 scoop protein shake

Friday (Core & Legs) - 2 ½ Hours

Weight : 88.1kg

4 Sets
• Mountain Climbers (30s, 30s, 30s, 30s)
• Full Plank (30s, 30s, 30s, 30s)
• Raised Leg Abdominal Crunch (30s, 30s, 30s, 30s)

3 Sets
• Dumbbell/Kettle bell Side Bend (15X20kg, 15X20kg, 15X20kg)
• Laying Side to Side AnkleTouches (20XBW, 20XBW, 20XBW)

1 Set
• Vertical Leg Raise (33XBW, 33XBW, 34XBW)
• Dumbbell (Weighted) Full Squats (12X20kg, 12X20kg, 12X20kg)

4 Set
• Forward Lunge (12X40kg, 12X40kg, 12X40kg, 12X40kg)

3 Set
• Leg Press (10X200kg, 10X200kg, 10X200kg)
• Calf Raise (10X200kg, 10X200kg, 10X200kg)

3 Set
• Quads Extension Machine (10X80kg, 10X90kg, 10X100kg)
• Leg Curl Machine (10X50kg, 10X60kg, 10X70kg)
• Calf Raise Machine (10X190kg, 10X190kg, 10X190kg)



This post has been edited by Far-KingOfSorts: Oct 7 2013, 10:29 AM

Breakfast : Super Smoothie (8 egg whites + 4 Banana + 1tbs peanut butter + 3 scoop protein whey + 1 scoop ice cream)
Brunch : 1 Slice Toasted bread
Lunch : Nasi Lemak
Tea : 1 bag of potato chip + 100g peanuts
Dinner : Grilled Chicken Breasts + Veggies
Suppper: 2 scoop protein shake

Saturday (Rest Day) - Weight : 92kg


Breakfast : Super Smoothie (4 egg whites + 1tbs peanut butter + 3 scoop protein whey + 1 scoop ice cream)
Brunch : 1 bag of potato chips
Lunch : Rice + beef + ikan masin
Tea : Bihun Goreng
Dinner : Grilled Chicken Breasts + Veggies
Suppper: 2 scoop protein shake

Sunday (Rest Day) - Weight : 91.8kg

This post has been edited by Far-KingOfSorts: Oct 7 2013, 10:34 AM

Breakfast : 1 Cornflakes + 1 bowl of Full Cream Milk, 2 Sandwiches of Lean Beef + Cheddar Cheese + Salad , 1 Venti Iced Caramel Macchiato, 1 Banana
Brunch : 1 Banana
Lunch : Chicken Breast & Salad
Post Workout : 2 scoop of protein shake
Dinner : Beef Steak, corns and veges
Supper: Had 2 scoop lean protein shake

Monday (Chest & Arms) - 1 ½ Hours

Current Weight: 88.1kg

Warm-Up:
Stretching

4 Sets
• Barbell Bench Press (10X30kg, 10X40kg, 10X40kg) wide grip + (10X20kg) narrow grip
• Dumbbell Bench Press (10X22.5kg, 10X22.5kg, 10X22.5kg, 10X22.5kg)

4 Sets
• Inclined Barbell Bench Press (10X30kg, 10X35kg, 10X35kg) wide grip + (10X20kg) narrow grip
• Inclined Dumbbell Bench Press (10X20kg, 10X20kg, 10X20kg, 10X20kg)

3 Sets
• Dumbbell Standing Alternating Hammer Curls (10X20kg, 10X30kg, 10X20kg)
• Barbell Palms Up Wrist Curls (10X20kg, 10X30kg, 10X20kg)
• Barbell Palms Down Wrist Curls (10X20kg, 10X30kg, 10X20kg)

First time ever i experienced a total muscle failure. I don't know what caused it since i didn't do much compared to last time. I'm guessing i finally reached my 10RM weight. Demn..

This post has been edited by Far-KingOfSorts: Oct 8 2013, 09:49 AM